Chair Ke chu a tizau a

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Chair Ke chu a tizau a

Chair Leg Extended Stretch hi exercise awlsam tak, mahse a tangkai hle a, a bik takin hamstrings, calves leh lower back te a target a, flexibility leh range of motion tihchangtlunna a ni. He exercise hi fitness level hrang hranga mimal tan a tha hle a, hliam atanga dam leh tawh te, office hnathawk te, emaw hun rei tak thut thin tan pawh a tha hle. He stretch hi i routine-a telh hian taksa ruh tightness a tiziaawm thei a, posture a ti tha thei a, hnungzang na emaw hliam emaw a awm theihna a ti tlem thei a, fitness emaw wellness regimen eng pawhah thil hlu tak a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Chair Ke chu a tizau a

• I ke pakhat chu i hmaah dinglam hawiin phar la, i kekawrte chu leiah dah la, i ke ruhte chu chunglam hawiin dah rawh.
• Zawi zawiin i hip atang chuan hmalam pan la, i hnungzang chu dinglam hawiin, i ke sei hnung lamah a inzawm tih i hriat thlengin.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, zawi zawiin a bul tanna hmunah kir leh rawh.
• I ke dang hmangin exercise hi ti leh la, i chetna chu a slow leh control theih nan enfiah rawh.

Diinguniti nge Youlooli Chair Ke chu a tizau a

• Extension dik: I ke pakhat chu zawi zawiin i hmaah chhuah tir la, ke dang chu leiah flat takin dah la. I ke sei chu lei nen a inmil tur a ni a, i ke ruhte chu chunglam hawiin a awm tur a ni. I ke chu hrual emaw, sang lutuka chawi emaw loh tur a ni a, hei hian taksa ruh a ti na thei a ni.
• Controlled Movements: Exercise chhung zawng hian slow leh controlled movement neih reng tur a ni. Hliam thlen thei jerky emaw rapid movement emaw tih loh tur.
• Thâwk lak: I thaw kha vawng tlat suh. Stretch chhung hian thawk pangngaia thawh a pawimawh. I ke i tihzauh rualin thawk la, a bul tanna hmuna i rawn hruai kir leh rualin thawk la.
• Regular Switch: Hun bituk hnuah ke thlak danglam ngei ngei tur a ni emaw

Chair Ke chu a tizau a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Chair Ke chu a tizau a?

Ni e, a bul tanna tan chuan Chair Leg Extended Stretch exercise hi an ti thei ngei ang. A gentle stretch a ni a, hamstrings leh lower back target a ni. A tih dan awlsam tak chu hetiang hi a ni: 1. Chair kil khatah thu rawh. 2. I ke pakhat chu i hmaah phar chhuak la, i kekawrte chu leiah dahin, i ke ruhte chu chunglam hawiin. 3. I hnungzang dinglam hawi la, i ke sei hnung lamah a inzawm tih i hriat hma loh chuan i hip atang chuan hmalam pan rawh. 4. Second 30 vel stretch chu vawn la, chutah chuan ke thlak rawh. Stretch hmain warm up hmasa phawt a pawimawh tih hre reng la, stretch chu a natna thlenga nawr ngai suh. Exercise lama i thar emaw, hriselna lama harsatna i neih emaw chuan fitness professional nena inrawnkhawm hi a tha fo.

Ahilwunildiimbu tayekoo kadu Chair Ke chu a tizau a?

• Standing Hamstring Stretch: Hetiang danglamna hi ding chhuakin, ke pakhat chu chair emaw step emaw ang maia lei chungah dinglam hawiin, a kawrfual chu hmalam pan a, hamstring tihzauh a ni.
• Supine Hamstring Stretch: He version-ah hian i hnungzang chungah i mu a, i ke pakhat chu boruakah dinglam hawiin i chawi sang a, towel emaw band emaw hmangin zawi zawiin i rilru lam hawiin i hrual a, chu chu support atan i hmang a ni.
• Runner’s Stretch: Hei hian ke khat hmalam pan a, hmalam ke dinglam leh hnunglam khup ben a, chutah hmalam pan a, ke hmalam hamstring tihzauh a huam a ni.
• Downward Dog: He yoga pose-ah hian kut leh ke pahnih leiah dahin, hip te chu chawi sangin taksa nen V shape siamin, ke pakhat zel chu a khat tawkin zawi zawiin hnuai lam pan a, ke pakhat zel tihzauh a ngai a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Chair Ke chu a tizau a?

• Standing Quad Stretch: He exercise hian Chair Leg Extended Stretch chu a tichak a, quadriceps, hamstrings nena inhmachhawn muscle group chu a target a ni. Hamstrings leh quadriceps pahnih i stretch hian overall leg flexibility leh balance tha zawk i nei thei ang.
• Calf Raises: Chair Leg Extended Stretch hian i hamstrings a ngaih pawimawh laiin, calf raises hian i ke hnuai lam, a bik takin i calf muscle te tichak leh tizau turin a pui thei a ni. Hei hian lower body workout balanced zawk a pe thei a, overall leg performance leh flexibility a ti sang thei bawk.